What is ballistic training?

Ballistic training is a type of exercise on the weight characterized by movements in which participants use maximum power to resist with the intention of moving or lifting the weight as quickly as possible. Some ballistic movements, such as explosive push-ups and bouncy squats, in fact lead to the practicing-launched-packed bar designed for use during exercise-on the top contraction of movement. Other ballistic training movements, such as Olympic lifts, apply maximum strength, but require individuals to keep full control of the bar.

The primary advantage for ballistic training is that it allows you to apply maximum weight acceleration, leading to the activation of faster muscle fibers. Fast twitching, also known as type II, is most accepted during explosive movements. The training of these fibers results in better sport performance that requires fast and explosive movements such as box, grip and football.

For example, compare a ballistic movement such as a jump with a common squat to qualify as a non -non -non -non -non -non -non -non -footer movement. In Squat jump, the trainee actually jumps into the air at the top of the movement, but in the normal version, the trainee is not able to apply the maximum power to the top of movement, because the goal is to prevent the ground from leaving the ground. In the ballistic version, the muscles get more complete training, because the trainee is free to continue to accelerate throughout the range of movement.

One of the main disadvantages of this type of training is that it can be difficult on the joints. Ballistic training movements, such as bouncy squats or explosive handles, require that the trainee not only leaves the contact area, but also absorbs the impact on landing. Especially when they are severely used to load resistance, which can emphasize knees, elbows, shoulders and other joints. Over time, excessive use of ballistic movements can lead to injury. To beIt is important to compensate for the use of ballistic training with other exercise regimes, especially with participants with the history of common problems.

Another disadvantage of ballistic training is a relatively light load. The aim of the ballistic training is to speed up as much as possible, so the use of a load higher than 90 percent of the maximum one representative (1rm) can prevent their ability to speed up the weight as much as possible. Therefore, ballistic training generally does not include anything but submaximal weight that they cannot teach a trainee to handle the maximum load. If you want to prevent this, consider using ballistic movements not as a complete training system for yourself, but as tools in a wider training program, which also includes maximum strength training and other forms of conditioning.